Losing and maintaining milk supply
obiegirl
Posts: 28
Hi everyone,
I'm currently bfing my 9-month old daughter and really would like to get serious to take off the last 10 pounds of baby weight (and then about 15 pounds of non-baby related weight!)
I've gotten serious about this the past 3 weeks with MFP. The problem is that my milk supply seems to be suffering. I'm counting extra calories (300/day) for bfing. I have set a modest weight loss goal (1 lb per week, have lost 4 lbs so far). So, I'm definitely not losing too quickly at this point.
I pump at work while away from my daughter. I need to get about 16 oz to send to daycare with her, which I was able to do before. Now I'm ending up about 6 oz short each day.
Has anyone else struggled with this? I'm thinking I need to up my calories, but if I do, it seems like my already meager weight loss progress will stall entirely. Is it just not possible to take off the rest of my weight while still bfing?
I'm currently bfing my 9-month old daughter and really would like to get serious to take off the last 10 pounds of baby weight (and then about 15 pounds of non-baby related weight!)
I've gotten serious about this the past 3 weeks with MFP. The problem is that my milk supply seems to be suffering. I'm counting extra calories (300/day) for bfing. I have set a modest weight loss goal (1 lb per week, have lost 4 lbs so far). So, I'm definitely not losing too quickly at this point.
I pump at work while away from my daughter. I need to get about 16 oz to send to daycare with her, which I was able to do before. Now I'm ending up about 6 oz short each day.
Has anyone else struggled with this? I'm thinking I need to up my calories, but if I do, it seems like my already meager weight loss progress will stall entirely. Is it just not possible to take off the rest of my weight while still bfing?
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Replies
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I was strugglling with that a little too. I would notice my supply that I pumped would dwindle during the week so I had make extra sure on the weekends that she was at breast as much as possible (meaning even finding a quite corner to feed her if we went somewhere). A couple things I noticed with dieting that made a difference. Make sure you are drinking extra water and eating extra protein. If you are not getting those two things in your supply will go down. I also hate to say this but sometimes those extra few pounds may have to come off more slowly to keep the milk supply up if you are having issues. You may also try pumping more often or longer if you are able during the day to simulate an "increase demand". Breast milk supply is determined by demand so if you are stopping when the well runs dry then the well may have a tendency to dry up sooner. Good luck!! If this still continues to be an issue talk to your doctor or a breast feeding specialist in your area about supplements to consider.0
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I went back to work when my oldest was a baby and I had the same thing happen when she was about your baby's age. I had to wake up in the middle of the night to pump when she had been sleeping through the night since 11 weeks old just to try to get enough milk for the day.
I tried taking fenugreek and drinking the mothers milk tea which helped a little... may be try adding that in?
I ended up losing my milk pretty quickly once I started losing and I wasn't able to get it back. shortly after noticing the drop in supply I would only pump an ounce then a half an ounce and then I just had to be done there wasn't anything left.0 -
I had my settings to lose a pound a week. I lost pounds and I lost milk supply. Right now Im 3Lbs away from goal and havent lost anymore for a while I kept yo-yoing. Turns out mfp had my starting calories too low, lower than my bmr. You should always eat between your bmr-tdee, and thats not even considering bfeeding. Eating too low will make your body hang on to the weight too. I suggest to go to tools, and find your bmr. Google to find a tdee calculator. Your tdee is your maintainance calories, so you can eat between bmr-tdee. I found a breastmilk calculator that tells how much the baby can consume by his weight.
http://www.fourfriends.com/cgi-bin/milk.pl
Its -20 calories per ounce. If you make sure you log those and eat them back, plus eat at a reasonable deficit you can lose, slowly but at least you would keep your supply. I hate numbers myself but I wish I had done it sooner. Pm me if you have questions about this.0 -
I had my settings to lose a pound a week. I lost pounds and I lost milk supply. Right now Im 3Lbs away from goal and havent lost anymore for a while I kept yo-yoing. Turns out mfp had my starting calories too low, lower than my bmr. You should always eat between your bmr-tdee, and thats not even considering bfeeding. Eating too low will make your body hang on to the weight too. I suggest to go to tools, and find your bmr. Google to find a tdee calculator. Your tdee is your maintainance calories, so you can eat between bmr-tdee. I found a breastmilk calculator that tells how much the baby can consume by his weight.
http://www.fourfriends.com/cgi-bin/milk.pl
Its -20 calories per ounce. If you make sure you log those and eat them back, plus eat at a reasonable deficit you can lose, slowly but at least you would keep your supply. I hate numbers myself but I wish I had done it sooner. Pm me if you have questions about this.
Wow, crazy! That milk calculator would put me at burning 800 cals to make 40 oz of milk (18lb 9mo old w/5-6 feedings in 24 hrs). Doesn't that seem exceedingly high? She does still get most of her nutrition from breast milk, being a slow solids eater (We BLW and she is a table scrap nibbler). I've been logging 350 cals per day for breast feeding because she's an older baby.
My other numbers are OK (BMR being 1392 and TDEE being 2298. I've been eating around 1600 cals per day as well as eating back BF cals (350) and exercise cals. I still lose ridiculously slowly, often maintaining or gaining a pound or two a day for a week to ten days and then it falls off like, 1/2 lb at a time. Maybe I should increase my BF cals a smidgen? Ugh, I'm so not a numbers person!
At any rate, maybe it's time to try tweaking my diet for a few weeks: eating vegetarian or taking out all refined sugars. While I eat pretty well, I do still allow myself lean meats and a small amt of sugar. I'm at pre-preg weight, so anything that happens from here is bonus I suppose (even though I'd like to lose at least 15 more pounds!)0 -
Might seem high but again you'd want to be sure right? I would try it for a couple weeks while eating healthy like you are already and see what happens. Then you can go from there. Best of luck to ya!:drinker:
BTW I would be eating back 500 and that still turned happened what happened. Younger baby though.0 -
Thanks, everyone, for the replies. So helpful to know I'm not alone in trying to figure this out.
For the past few days I've been concentrating on making sure I'm getting good calories from protein, lots of water, fenugreek, mother's milk tea, and will look at the bmr-tdee numbers too. At the moment, I'm still falling short of the milk I need while pumping, but I've got a decent freezer stash that is getting me through and will last for a little while.
I'm also trying to maintain perspective that this is temporary - I can lose weight anytime, but can only nurse my baby now. So I'll do my best to eat healthy while getting enough calories....and just see what happens.0 -
I still count the -500 because although kiddo is 8 1/2 months, she only eats solids about once a day.
Using the calculator I got around -750 for 39 ounces.
I noticed on my input that the -500 is for 27 ounces, if we're producing more then that (because we are with older babies that need more energy learning to crawl and walk) then it makes sense that the deficit would be higher.
-500 is -19cals per ounce so it's not far off.
This might explain my mini-plateau. I noticed when I first started working out that in favour of making milk my body would just shut down my weight loss. Once I upped my calories I started loosing again.
I think I'm going to have to try that out this time around.
If nothing else like PP said, I can loose weight later but I can only BF my kiddo now.0 -
I was unable to continue BF my little guy (for a few reasons unrelated to losing weight) but I used domperidone with 2 of my children to help build a stronger milk supply. I can tell you where to get it for an awesome price. PM me if you're interested.0
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Bring baby to the breast as often as possible- that'll do the most to increase your supply.0